Wednesday, 6 March 2013

WARM UP
• 4 sets (get as far as you can in 15 minutes):
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
4.  L-Sit on Parallettes x 10 seconds

STRENGTH
High Bar Back Squat (HBBS):  2 x 5 @ 70% Squat 1RM – rest 45 seconds, 2 x 3 @ 75% – rest 45 seconds, 3 x 1 @ 80% – rest 30 seconds.

• Notes:  Sets at each percentage should be performed without re-racking the barbell between sets.  Each stated rest is taken with bar on back.  Take 90 seconds rest between each percentage to change weights.

CONDITIONING
5 rounds for total time:
Row 200m
Rest 1 minute
Run 200m
Rest 1 minute

• Note:  Each run/row should be all out efforts (i.e. rest during the programmed rest periods only).